Neck and Shoulder Strengthening

These exercises use a stick to assist us with cueing the appropriate muscles and to provide some resistance. A stick with some flexibility, such as a PVC 1 ¼ inch pipe, is great as it adds some resistance when bent. The key to these exercises is an upright posture with the head facing forward. These exercises can correct a reversed neck curve, or cervical lordosis, and is done by engaging the supporting muscles of the cervical lordosis or lower neck.

Neck Strengthening

This exercise makes you work! Put the stick behind your head at the lower bump. This is the inion or occipital proturberance. Place your hands on either side, 90 degrees elbows bent, with shoulders in a neutral posture. You can confirm this as the elbows will be in line with the bar or stick. Pull your hands apart.

Tips

Make sure you breathe through the exercise.

Hold the contraction for 5 seconds and repeat 5 to 10 times.

This is a good in between exercise for strengthening.

Shoulder Stabilization

This exercise opens up or stretches our chest while engaging your shoulder blade muscles. It is a great stretch and starting position for other exercises. With this exercise the main points are to keep the hands facing up and try to pull your hands apart like you are trying to stretch or lengthen the stick.

Tips

Breathe. It is easy to hold your breath when your muscles are working.

Palms up, pull them apart and hold for 5 seconds. Repeat 5 to 10 times.

Arm Raising

This exercise is usually thought to be a shoulder exercise but in actuality it is a lower neck, upper thoracic spine movement exercise. This exercise uses our natural movement patterns to turn or rotate your spine.

Tips

Keep your head straight and neck relaxed.

Arm reaching straight up.

If you have shoulder pain then stop or limit how high you go. You probably have a shoulder issue and should get it looked at.

You can purchase sticks from Stick Mobiliy, use a broom handle or dowel, or a 1 ¼ inch PVC tubing with caps and hockey tape as shown.